This document discusses supporting a loved one with cancer and developing emotional resilience. It provides a framework that includes self-awareness, empathy, social skills, self-regulation, and motivation. Specific strategies are suggested for managing emotions, such as taking deep breaths or using humor. Building emotional resilience also involves recognizing triggers, reflecting on experiences, and maintaining physical and mental well-being. The document ends by asking the reader to consider how they will develop their own emotional resilience.
27. Insight Questions?
Self-
awareness
What specific emotion am I feeling right now?
Empathy What emotion is the other person feeling right now?
Social Skills How can I show genuine interest in this person right now?
Self-
regulation
What can I do to control my emotions and my reactions?
Motivation How am I interpreting this task at the moment: easy or difficult (and why)?
28. Lower the temperature
Stop – count to five (or count down in a foreign language)
Breathe – keeps the neocortex engaged
Strengthen appreciation – think of something positive ( it is hard
to have two emotions at the same time)
Survey the landscape – explore what happened, why it happened
and what the triggers were. How can you avoid that happening
again in the future?
30. Emotional resilience web
2
2
2
2
2
4
4
44
4
6
6
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66
8
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88
Self-regulation
• I can keep my impulses in check
• I have high standards of honesty and integrity
• I am adaptable and flexible when handling change
• I am comfortable with new ideas and ways of
working
Empathy
• I am aware of other peoples’ feelings needs and
concerns
• I can put myself in another person’s shoes
Social skills
• I can build rapport with people easily
• I can read situations and adapt my behaviour to
deal with them
• I am comfortable working with people who may
be very different to me
Self-awareness
• I can recognise my emotions and their effects
• I know my strengths and limits
• I am comfortable with my capabilities and self
worth
Motivation
• I create clear goals and objectives and achieve them
• I am clear on my values
• I am able to overcome obstacles and challenges
Interactive use chat
Candidate line are muted but unmute to join in questions
Breakout Rooms
Pen and paper
Turn everything mobiles emails etc. OFF
We’re going to use Zoom so that we can use the ROOMS facility and we’ll use chat as well. The key thing is to make this as interactive and engaging as possible. There is always a risk that technology will go down so if it does, don’t worry – I will recreate the link and we can dial back in. When we work virtually we always want to have a plan B!
Ask delegates to type into chat when they are most likely to be at risk of a hijack.
What are the triggers as managers at Citrix we may face (let’s keep the discussion to work for now rather than outside) <build slide> to show examples
We have choices and being emotionally intelligent we can train ourselves to better deal with these sorts of situations.
Strategies for Beating an Amygdala Hijack
1. Identifying the stimulus that caused the amygdala hijack can help the person to think it through and keep the cortex involved in the process rather than allowing the amygdala to completely take over. (And start to notice what your triggers are)
2. Use humor or empathy to neutralize the discussion. If someone rudely interrupts you at work, think, “Haven’t I interrupted someone before?” If you get along with this person in general, joke a bit and understand that everyone makes mistakes.
3. Try the 6-second rule. It takes amygdala hijacking chemicals in the brain approximately 6 seconds to dissipate. Use those 6 seconds to take 6 deep breaths, think about 6 fun things you want to do over the weekend or anything that will help you focus on something else until the initial reaction to lose control subsides. Other people suggest the 7/11 approach – breath in for 7 seconds and breathe out for 11 seconds.
4. After the situation occurs, think about it more. The amygdala operates on past information if the cortex is not involved. If you can identify the triggers, you can learn to prevent those same triggers from emitting the same response by storing that information for future use.
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EXPLAIN that this will be send out to everyone after the session